My protein intake is adequate, at least 2gr/kg of bw. I'm currently very low on carbs, about 100 grams from brown rice per day. I do about 5 cardio sessions per week (light jogging) of about 30 minutes and 5 training days per week. My muscles are dropping so fast and my fat stays put!! :confused5: This has been going on for entire month. I'm not a beginner and I had many successful diets by now, with almost exactly the same diet and training plan. Anyone, suggestions?
More healthy fat and start to carb cycle, high/low/mid days, you know? EDIT: Amd how's the training? going light weight and many reps? try to go more heavy, maybe even 5x5 with as much weight as your power levels allow you..
ya, i would cycle the carbs as well. also, try some variations of cardio. get on the eliptical, stairmill, try a good paced walk on an incline on the treadmill. possibly even bump the protein up by 100 grams or so.. keep us posted... what are you prepping fo?
Sodium is pretty low. There is no game day, I'm doing this for myself, but it is the 70th day of diet. I'm always going heavy, no low weight high reps mistake here. I do cycle high low carb days, but I experience enormous fatigue on the last low carb days that I need 3 days to recuperate. I can handle the strict diet but this is something unusually hard. Btw, I'm not overtrained, I'm always careful about that.
Maybe it's time to wrap up the diet and get back to gaining muscle? Make a short break of month or so and get back to dieting. Let your body recuperate. Maybe it took enough beating for now...
Let's do some math. How does your caliper measurement vary with your total weight loss? Here we can at least ballpark muscle loss. It may not be as much as you think. When you drop your carbohydrates you can feel deflated. Although water coming out of your muscles is technically a loss in lean mass, it is not muscle. You must also keep this in mind. More info the better. -Prof
